Healthy Substitutions for Baking and Cooking This Holiday Season

Tis the season…for baking holiday cookies, making dishes for holiday parties, and the list continues.  There are many traditional foods that are served around the holidays that are loaded with fat and calories. However, with some slight modifications, many of these recipes can be little healthier.  Try the following substitutions to reduce the fat and […]

Vitamin D and Bone Health

It is well known that calcium is essential for bone health, and that inadequate intakes of calcium can lead to osteoporosis.  However, many people don’t realize that Vitamin D is needed for the absorption of calcium.  In fact, without vitamin D, calcium passes through the intestines unabsorbed, leaving the bone undersupplied even when calcium intakes […]

High Carbohydrate Foods Before Exercise

I had another question from a reader regarding what to eat before a competition. Q: I know carbs are good before a game.  Is a powerbar good?  What else could I eat? A: Yes, you want to eat carbs before a game.  It is ideal to eat anywhere between 1-4 hours prior to a game.  […]

Hydration for Athletes

I recently received the following question from a reader:   Q: I don’t drink any soda or anything but water ( and some Gatorade or vitamin water when I am playing). Can I be drinking too much water?  I drink about 136 oz of water a day. (Like 8 bottles). A:  Yes, it is possible to […]

Precompetition Meals

What should I eat before a game?  That is one of the most popular questions I get from athletes.  When you’re planning a pre-workout meal, you will want to take the following into consideration: Carbohydrates are your body’s preferred energy source. They are broken down rapidly. Some of the extra carbohydrates are stored in the muscle […]

How Does Being Over Weight Affect My Joint Health?

 Osteoarthritis is the leading cause of disability in the U.S.  This disease progressively destroys the cartilage which acts like a shock absorber in the joints resulting in pain, stiffness, and eventually the loss of movement in the affected joint (1).  Not only does being overweight increases your risk of developing osteoarthritis in weight-bearing joints, but extra […]